LA741 - 921125 - Dance of Shiva
Sit with a straight spine in a cross legged meditation position. Put your hands in front of your shoulders. Your palms are flat and horizontal the fingers spread and bent as if holding a flat and wide champagne glass on a stem. The mantra is Har Har Gur Gur. When you say Har the tip of your tongue touches the upper palate, when you say Gur you do not touch the upper palate and keep the tongue down. You pull the navel in powerfully each time you say Har or Gur. With each part of the mantra you rotate your hands. They start with the fingers backwards and the thumbs closest to the body, when finishing the rotation your fingers are in front and the thumbs furthest from the body. Eyes are almost closed and are looking at the tip of the nose and at the finger tips when you can see them from the corners of your eyes. Continue for 11 minutes. While you are meditating be aware of how you are feeling and what is happening in your body and psyche. Then inhale deeply, hold the breath and tighten your whole body, exhale. Repeat this sequence 2 more times.